This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• 7 Years of Straight to the Bar : The Contest
  Scott Andrew Bird
  New gear for the home gym? Perfect.
  
• Strength Training Changed My Life
  Joe Hashey
  Strength-training certainly has a transformative effect. Here's Joe's own story.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the SU and Twitter icons beneath each post). Cheers.

Video : 260kg Squat with Strap Setup

How do you use straps when squatting? Like this.

What's This?

I love vintage strength-training equipment, and this certainly qualifies. A pair of wooden-handled vintage dumbbells. Now the tricky part - identification.

Does anyone here know who used these, who sold them or perhaps who made them? Carrie (the bells' new owner), has more pics on her Flickr page.

Take a look - they're great things.

Twitterchat 100 - Fitness for Beginners

Pretty soon, everything settles in to a routine - but exactly where and how do you begin?

This week we're looking at Fitness for Beginners, or just where to start. How to clean up your diet (and what is meant by a 'clean diet'), the equipment you need, whether or not you should hire a personal trainer and much, much more.


Helping us explore this fascinating topic is none other than We're Working Out's (@alkavadlo). Fantastic.


Details -

Who : Strength-training fans
Topic : Fitness for Beginners
When : Wed Jan 12, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Motivation. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. What sort of (training-related) things are you motivated by?

Checking Out : Shoulder Harness

If you enjoy your sprinting or dragging work, a good shoulder harness is essential.

There are several ways to use a harness such as this, and the video below demonstrates one of the more common : as part of a simple dragging setup. Just add a dog leash (or similar strap), a length of chain and you're good to go. Beautiful.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Five Reasons to Start Bending Nails
  Jedd 'Napalm' Johnson
  Remember the Nail Bending DVD we mentioned a few weeks ago? Absolutely superb.
  
• Motivation for Training
  Dean Coulson
  Looking forward to this week's twitterchat (details below)? Same here.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the SU and Twitter icons beneath each post). Cheers.

Video : Training to Set Heavy Grippers (Using Lighter Ones)

Joe, this is fantastic. Your creativity is truly amazing.

Twitterchat 99 - Motivation

What is motivation? What role does it play in your training, and how can it be improved?

This week we're taking a look at this fascinating area from a number of angles. What it is, how to get it, and how to use it to your advantage. Helping us explore this fascinating topic is none other than All Round Athlete's Dean Coulson (@DeanCoulson). Fantastic.


Details -

Who : Strength-training fans
Topic : Motivation
When : Wed Jan 5, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Improving Your Client's Success. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Are your clients aware of each others' goals? What about those of clients who've already achieved them?

Looking Forward To : You Are Your Own Gym: The Bible of Bodyweight Exercises

This looks great.

Having refined his routines training various groups of Special Forces operatives, Mark Lauren has teamed up with writer Joshua Clark to create this extremely detailed work. For anyone who enjoys the challenge of the occasional bodyweight session, You Are Your Own Gym: The Bible of Bodyweight Exercises looks like a superb read.

Comes out tomorrow.

This is an accompaniment to Twitterchat 99 - Motivation Enjoy.
How motivated we are has a direct bearing on what we can achieve; the bigger the motivation, the better chance we have at achieving what we desire. However there are many factors that can stifle this motivation. As human beings we are creatures of emotion and that can have a big impact on the things we do in everyday life.

External factors play a major part in how we feel and how we react to them will determine whether we are successful in what we are about to do. From a training perspective all manner of things can and will try and stop you doing what you want to do, whether that is a gym session or competing. Your inner voice will try and convince you that doing anything that makes you uncomfortable (training in winter, doing a heavy squat session) is a waste of time and will try anything to stop you.

There are things that can combat that:

• ignoring it and thinking about other things (but going to the gym anyway) will help calm the chatter, it sounds crazy but can work.
• music that gets you so pumped up you want to bend bars (a favourite of mine)
• shouting at the top of your voice before you start a training session (another favourite) gets the adrenaline pumping and can make you focus on what you want to do
• positive affirmations about what you want to do. Pick positive words about what you want to be and repeat them like a mantra.

We are all affected by many things in our lives, but remember, it is our reaction them that determines how we get past them and stay motivated on our goals.

The only limits are those that we impose on ourselves, so don't impose limits, find your motivation and stick to it.

Resources

Web sites

• www.allroundathlete.com - My blog which covers all aspects of training, including motivation
• www.geoffthompson.com - A world renowned martial artist and an award winning author with many books written on self improvement.
• www.Rosstraining.com - Ross Enamait is known by many as a fantastic athlete and coach, who posts excellent articles that inspire and motivate.

Hi, my name is Jedd Johnson. I am a CSCS through the NSCA, an RKC through Dragondoor, and am co-founder of DieselCrew.com. Our website is dedicated to exploring the development of strength and conditioning for all athletes in all sports.

Over the years, my favorite facet of strength training has been Grip Strength and I compete in several competitions every year. Grip Competitions involve Crushing, Pinching, Support lifting and other forms of hand and lower arm strength.

One of the coolest parts of the sport of Grip is Nail Bending. Bending nails, spikes, bolts, steel stock, drill rod, and other things is one of the most exciting and obsessive types of strength training you can do.

Up until now, Nail Bending might be one of the last things you would ever think of doing in your program, but there are actually a ton of benefits that you can get from Bending. Check these out :

1. Forearm size

Nail Bending involves a great deal of tension in the hands, wrists and forearms which leads to major forearm muscle development. Often, forearm work at the gym involves movements like wrist curls and other simple variations.

While wrist curls and similar classic forearm exercises bring about results, they pale in comparison to the bulk built by bending. The sustained tension of nail bending causes growth in both the flexor side of the forearm and the extensor side of the forearm, creating an impressive look of balance and control.

In short, your forearms will probably BLOW UP!

2. Mental and Physical Toughness

In order to Bend Big Nails, you have to work hard and be mentally strong. Bending nails, bolts and other items involves taking a perfectly good nail and twisting it into a shape that makes it completely useless for any of its normal industrial applications. You're doing something that was never meant to be done, and to do this requires you to focus all of your strength and your mental power into the bend. A lack of commitment from either end of the spectrum will end up in your inability to finish up the bend.

When you become proficient in harnessing your mind's and your body's power in nail bending, imagine the results you will see in your other lifts or in the sport you play. You'll be unstoppable compared to everyone else who has never truly tested themselves in the ways you have after taking on the challenge of bending.

3. Make an Impression!

Take Note: Nail bending is NOT some form of trickery or sleight of hand like magic is.

However, it DOES bring about much the same reaction from a crowd.

Imagine talking about this new sort of strength training you are doing and when they ask you to show them, you bust out a nail, wrap it in a towel and bend it right before their eyes.

How awesome will that be?!?!

You could use this classic feat of strength of Bending to set yourself from everybody else at school, at the gym, or at your place of work. Instead of just blending in with the rest of the people, you will automatically be set apart from everybody else.

Instead of just somebody in the crowd, you'll become the Strong Guy/Gal (Yes, ladies bend too!!!), or The Nail Bender.

Every time people see you, even if it's only occasionally, you'll be burned in their mind as somebody with a strong grip - nobody to mess with, that is for sure.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Old-Time Strongman Performances
  Mike 'The Machine' Bruce
  Brief clips from some of Mike's Strongman shows. Good stuff.
  
• Robert Lucarelli's DIY Equipment
  Robert Lucarelli
  I love a spot of DIY, and here are a few examples of Rob's work. Nice one.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the SU and Twitter icons beneath each post). Cheers.

Video : Double Overhand Axle Power Shrugs

Love a spot of yoke work? Same here.

Twitterchat 98 - Improving Your Client's Success

There are many ways to set your training-related goals - whether they're goals for a particular competition or overall fitness goals for the year. To lift this much, run that far, beat that time and so on.

This week we're taking a look at a spot of goal-setting, and several other elements that make up a client's success. Behaviour change models, motivation etc; from both the athlete's and the trainer's point of view. Helping us explore this fascinating topic is none other than Food and Fitness's Anthony Paradis (@foodnfitness). Fantastic.


Details -

Who : Strength-training fans
Topic : Improving Your Client's Success
When : Wed Dec 29, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Training for Football : AFL. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Ever tried a little Australian Rules football?

Considering : Equipment for the Home Gym

I love the home gym - it's the perfect place to get away from everything for a while, and focus on building a stronger, faster, fitter me. Good fun.

Looking around, I'm certainly not the only one. If you're in the market for a bit of equipment (whether you're just setting up the gym, or adding to the one you've already got), take a look around places such as the Exercise & Fitness area on Amazon. Some very interesting ideas in there.

One item that caught my eye is this neck-training machine. Personally, I'm a fan of the neck harness approach, but I'm curious : has anyone here used a machine such as this?Thoughts?

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• The Pistol Squat
  Al Kavadlo
  Always learning new skills and combinations, Al takes a look at this extremely challenging bodyweight (or with added resistance) exercise.
  
• Training Logs
  Various athletes
  There are many, many ways to train. Here are just a few.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the SU and Twitter icons beneath each post). Cheers.

Video : Staggered Stiff-Legged Deadlifts

Interesting variation.

Twitterchat 97 - Training for Football : AFL

No matter which sports you enjoy, if a spot of Australian Rules Football (AFL) is on the list you're in for a treat. It's certainly a fast-paced and - if you're not used to it - somewhat unusual game. Highly recommended.

This week we're taking a look at the training required for this particular code, and how it compares to other forms of the game. Helping us explore this fascinating topic is none other than Alpha Kettlebell's Troy Anderson (@troyATS). Fantastic.


Details -

Who : Strength-training fans
Topic : Training for Football : AFL
When : Wed Dec 22, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Fitness Gifts. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you ever buy yourself a fitness gift or two? What sorts of things?

Watching : The Corrections

I'm a long-time fan of Jordan Vezina's work, and I really admire stuff like this.

Jordan has put his entire DVD 'The Corrections' on Youtube, for anyone to watch - completely free. And yes, it's superb information.

To check out all the videos (the DVD's been broken into several parts, separated by topic), swing by Strength Beyond Strength.

Superb.

The first time I ever tried to do a pistol squat, I remember thinking it seemed impossible - my leg quivered, my abs hurt, even the other leg hurt just trying to keep it in the air! There were a lot of reasons why I couldn't do it right away, but regardless of the fact that my legs were too weak and my core stabilization was sub-par, the bigger problem was that I lacked the proper neurological capabilities. I know I might be starting to lose you there, but stay with me.
You probably don't remember what it was like when you were first learning how to walk, but I'm sure that at some point you've watched a baby try to. They really have to concentrate and even then they always wobble and fall down a lot in the beginning. This was like me trying to do that first one legged squat. This is how you'll probably feel the first time that you try it too. However, just like that baby who eventually learns to walk, if you keep at it, one day you will able to do a one legged squat relatively easily.

The reason for this, as I mentioned earlier, is as much about your brain as it is about your body. Whenever you try to get your body to do something that it isn't used to doing it has to build a new neurological pathway to make it happen. Your brain has never had to send that specific message to your muscle before so it must blaze a new trail in order to arrive there. It is also psychological in the sense that you might be a bit intimidated by the exercise itself. If this is the case, hopefully you can avoid falling into the "I can't" trap. Don't defeat yourself before you've even tried - when you believe, you can achieve!

However, before you start working on learning the pistol squat, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren't into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps.

Additionally, maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat - regardless of if you're using one or both legs.

Now that we've gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That's fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit - otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resistance-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client's hand through the first time they try it!

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Fitness Goals for 2011
  Various athletes
  Mine are primarily strength related - how about yours? Got any meets/competitions/contests/gatherings lined up? And how do you determine your goals - are they things you've never tried, or improvements (such as lifting a heavier weight, or completing the course in less time) to the things you already do?
  
• Training Logs
  Various athletes
  There are many, many ways to train. Here are just a few.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Olympic Lifting Techniques - Positions and Speeds

From Glenn Pendlay's Olympic Lifting Techniques DVD - a discussion on the importance of both position and speed. Good stuff.

Twitterchat 96 - Last Minute Fitness Gifts

With the holiday season in full swing (around here at least) it's time once again to take a look at just what's out there. What exactly do you buy for the fitness person in your life? If they're setting up a home gym (ready for the new year), what are the kinds of things they'll need? How about gifts for someone you care about that you'd love to see become fit, but that currently isn't?

This week we're discussing the many forms of Last Minute Fitness Gifts available. Things you can buy now, and - in most cases - get delivered and set up in time for Christmas Day itself. Helping us explore this fascinating topic is none other than SEE's Adam Stoffa (@SEEAdamTrain). Fantastic.


Details -

Who : Strength-training fans
Topic : Last Minute Fitness Gifts
When : Wed Dec 15, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Hormones and Diet. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. What's your current diet like - Primal? Vegetarian? Anything goes?

Checking Out : Industrial Strength Grip

This looks fantastic.

Tomorrow (Tue Dec 14, 2010) the incredible (and Unbreakable) Adam Glass will be releasing Industrial Strength Grip; a superb package for anyone new to the wonderful world of grip. To get a taste of what's on offer, here's a brief video demonstrating a simple grip-training routine using equipment you probably already have.

(a dumbbell, a towel and a couple of plates).

Good stuff.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Training the Trainer : MMA Workout
  Al Kavadlo
  Always learning new skills and combinations, Al enjoys a workout with none other than MMA fighter Matt Ruskin.
  
• Post-Injury Behind-the-Back Deadlifts (Hack Squats)
  Mike 'The Machine' Bruce
  An uncommon lift - great to see. Over to The Machine.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Extreme Swiss Ball Push-ups

Nice one.

Twitterchat 95 - Hormones & Diet

Inspired by Mark Sisson's superb The Primal Blueprint, Body by D-Rock's Derek Peruo (@bodybydrock) has been learning about Insulin, Cortisol and the many other hormones that influence our diet, training and overall condition. It's safe to say that there's a strong link between what we eat and our hormone production; in both directions.

This week we're taking a close look at this connection between Hormones & Diet, discussing the pros and cons eating and training at various times, in ever-changing ways and conditions. Fantastic.


Details -

Who : Strength-training fans
Topic : Hormones & Diet
When : Wed Dec 8, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on How Do You .... Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. At what age did you start training? In what form?

Checking Out : TRX Pro Pack

Once again, there are a lot of strength-training products on sale right now. Getting ready for Christmas, and spending a bit of time with friends and family.

One of my favourites for use when spending any length of time away from home (more specifically, away from the home gym) is the TRX. Hook it up and go.

If you're new to the world of suspension training, Derek takes a great look at the possibilities here. And when you're ready to grab the equipment, check out the TRX Pro Pack. TRX, instructional DVD and manual; and a workout to get you started. Perfect way to start.

As a bonus, Fitness Anywhere is currently offering the TRX at a tasty 20% discount. Just enter the code TRXMAS when you're checking out.

Good stuff.

Everybody needs training - even me.

Luckily, I got to be on the other end of a training session recently - with Matt Ruskin, an MMA fighter, ex-marine, and all around badass.

Matt took me a bit out of my element by giving me an MMA (mixed martial arts) style workout. As he points out, "MMA training challenges your equilibrium by constantly making you switch from being on the ground to being on your feet."

The exercises we did all involve explosive changes in direction, and when all was said and done, I was pretty beat.